Could I modify the Wednesday workout by replacing
dumbbell shoulder press with military press?
Not exact matches
After that, you can add variety by alternating the last two exercises
with dumbbell presses and close - grip
shoulder presses.
-- Reg Park advises that the first two exercises can be done
with a super set — one set behind of
pressing behind the neck, followed by a set of
shoulder presses with dumbbells, followed by a rest period.
With two
dumbbells at
shoulder level, perform a
shoulder press at the bottom of each repetition while holding your rear knee just off the floor
Hold a pair of
dumbbells next to your
shoulders with your palms facing down and
press forward until your arms are straight.
One good use: Overhead
press: Stand
with feet hip - width apart, holding a
dumbbell in each hand, elbows bent by sides, weights just above
shoulders (A).
Dumbbell shoulder press 4 x 8 reps in a superset
with Pull Ups 4 x 8 - 10 reps Barbell bench
press 4 x 8 reps in a superset
with Bent over barbell rows 4 x 8 reps
So, continue your workout
with a superset consisting of heavy seated
dumbbell presses followed by light
dumbbell shoulder presses.
A1 Barbell
shoulder press * — 3 X 8 A2 Pull ups ** — 3 X 6 B1 Seated
dumbbell shoulder press — 3 X 8 - 10 B2 Underhand lat pulldowns — 3 x 8 - 10 C1 Front Raise
with a plate — 3 X 10 - 12 C2 Straight arms pulldown — 3 X 10 - 12
Grab a
dumbbell with your left hand, using a neutral grip, and curl and
press the weight overhead while keeping your head up,
shoulders back and spine neutral.
And make no mistake — when compared
with the barbell front
press and
dumbbell press, the behind - the - neck
press enables a superior level of muscle activation in the
shoulders.
Instead they replace it
with the seated
press,
dumbbell press, machine
shoulder press etc..
To perform a standard squat
press, begin
with feet hip - width apart, resting a set of
dumbbells just in front of your
shoulders.
Squat
with band resistance Dips of chair Step - ups on to chair / coffee table Lunge walks Lunge jumps Push - ups Stair sprints Stability Ball squats Stability ball back extension
Dumbbell shoulder press Push - up
with DB row
It
should not require a dozen silly movements like those planks where you extend your left arm and right leg and repeat, or squats to overhead
presses with dumbbells, or walking lunges while wiggling your wrists and attempting to forcefully adduct your big toe.
* I got my first barbell
shoulder press with 170 lb yesterday, plus my first unilateral
dumbbell high pulls
with 100 lb (each arm).
In order to be more successful
with building your
shoulder muscles, try to perform heavy barbell
shoulder presses and superset it
with a light
dumbbell shoulder press.
A Home Gym can range from a simple pair of Adjustable
Dumbbells and Bench for Bench
Press to a total Home Gym
with Lat Pull downs, Chin Up bars, Bench
Press /
Shoulder Press, Leg
Press and even Hamstring Curls.
Can you explain your recommended
shoulder press form (
with dumbbells)?
The
shoulder press is a very commonly used exercise which can be performed
with dumbbells, a barbell, band (as shown here), or a resistance machine.
Front squat: Keep the
dumbbells in
shoulder press neutral position
with arms flexed at 90 degree, like resting on your soulders.
Perform a hammer curl
with both
dumbbells before twisting your wrists out, keeping a firm grip on the
dumbbells into a
shoulder press.
In another workout, you can start
with the bodyweight circuit, and then do a superset of split squats and standing
dumbbell 1 - arm
shoulder presses.
This is a variation of regular
shoulder press but done
with dumbbells which gives you bigger and a more natural range of motion.
Second, there had been a post on the Gripboard talking about the heaviest One Arm
Press people could do
with no leg drive and starting
with the
dumbbell in contact
with the
shoulder.
Exercise selection: In his defense Michael brings a good point about flat
dumbbell presses with neutral grip for long term application without causing
shoulder / bicep impegement.
day 1 ARMS - standing curl - 15,12,10,8,8 - incline hammer curl - 12,10,10,8 - concentration curl - 12,10,10,8 - bench
press - 15,12,10,6 - reverse wrist curl - 15,12,10,8 - wrist curl - 20,15,12,10,8 - laydown tricep ext - 15,12,10,8 - tricep kickback - 15,12,10,8 Day 2 legs - dumbell lunges - 16,12,10,10,8 - calf ext - 25,20,20,20 - sitting calf ext - 20,20,20 - mule calf ext - 20,20,20 - squats - 15,12,10,10 - hamstring curl - 15,12,10,8,8 - leg ext - 15,12,10,8,8 Day 3
Shoulders and back - side arm lift - 15,12,10,8,8 - single arm
dumbbell pull - 15,12,10,8,8 - front barbell
press - 12,8,6,6 - straight leg dead lift - 15,12,10,8,8,8 -
dumbbell shoulder press - 12,10,8 - drop set - 8,10,12 - overhead laydown barbell pull - 12,8,8,8 - front
dumbbell lift - 15,12,10,8,8 - laydown reverse butterfly - 12,10,10,10 -25 #plate front lift
with barbell shrugs superset - 12/15, 12 / 12,12 / 10,12 / 8,12 / 8 I space these out over 7 days and do various exercises in between, generally pushups, crunches, other calisthenics, and walking / jogging.
The following are some examples of exercises you can do
with dumbbells, most are isolation exercises but some are good to combine
with other exercises (if you are aiming for a full body workout session) e.g.
dumbbell squat into
shoulder press or lunge into side raises or bicep curls etc..
4 sets of Seated
dumbbell shoulder presses 4 sets of heavy
dumbbell shoulder shrugs 4 sets of bent over
dumbbell raises 4 sets of front
dumbbell raises Do the first sets 12 reps then progress
with weight on each set to failure
Clean &
Press Windmill — Stand upright
with your feet placed
shoulder - width apart and a
dumbbell placed in between them.
Front raises, lateral raises, reverse flyes and the military
press are examples of
shoulder exercises
with dumbbells.
Finish the strength training portion
with one more pair, doing
dumbbell stepups and standing
dumbbell shoulder presses.
Some of my favourite exercises to perform drop sets
with are: Leg
press Leg extension
Shoulder press Lateral raise
Dumbbell chest
press Cable flye Skull crusher Cable bicep curl
They
should also begin the workout
with the bench
press followed by the
press with dumbbells.
Finally, if you feel discomfort
with the barbell
shoulder presses, it's okay to revert to
dumbbells.
Keep in mind that lateral deltoids are also heavily involved in
pressing shoulder exercises (such as
dumbbell or barbell
shoulder presses), especially if you perform them
with the elbows out to the side.
Shoulders and chest: pushups, pushups
with an extended range of motion (such as doing them on
dumbbells so your chest can sink a little deeper),
dumbbell bench
press (at all angles), handstand iso holds,
dumbbell overhead
presses.
The kettlebell Z
press (which can also be done
with the barbell,
dumbbell, or other forms of external loading) can be very beneficial for
shoulder and upper back strength, spinal stability, and scapular health.
You
should also perform: 3 × 8 - 12 reverse - grip chin - up
with flat bench barbell
press superset (60 - second rest) 3 × 8 - 12
dumbbell shrug
with hyperextension superset (60 - second rest) 3 × 15 - 20 floor crunch
with bent - knee hanging leg raise (no rest).
Im saying this because in the summer i try to get my upper body stronger but i don't know if i
should do this since often time the workout i do are anaerobic (like push ups, exercises
with dumbbells, bench
press etc...).
To be safe, do
shoulder - friendly variations wherever possible (e.g. replace barbell
shoulder press with high incline neutral grip
dumbbell press; replace bench
press with neutral grip flat
dumbbell press).
Shoulders Dumbbell Shoulder Press (alternate
with Upright Rows every other workout) 3 sets of 12, 10, 8 reps Lateral Raises (alternate
with Military
Press every other workout) 3 sets of 10 - 12 reps Bent Over Laterals (alternate
with Rear Delt Machine) 3 sets of 12 - 15 reps
Just the other day, I shared a video
with Coach B of myself performing a set of seated
dumbbell shoulder presses using 120 lb
dumbbells.
In summary, it appears that the barbell and smith machine variations are superior to
dumbbells for producing triceps muscle activity, in addition to greater levels of triceps muscle activity during bench
pressing compared
with shoulder pressing.
When comparing the standing barbell and
dumbbell shoulder press, it appears that the barbell version produces significantly greater triceps muscle activity than performing the exercise
with dumbbells.
However, there appeared to be no difference in the triceps muscle activity during
shoulder presses performed
with the barbell or
dumbbell while in the seated position.
Lastly, they showed that the standing rather than the seated
dumbbell shoulder press produced superior middle deltoid muscle activity, and a non-significant trend to greater muscle activity from the standing barbell
press compared
with the seated variation.
Saeterbakken et al. (2013) showed that the
dumbbell shoulder press produced superior middle deltoid muscle activity compared
with the barbell
shoulder press (although the muscle activity was half that of the anterior deltoid).
• Alternate three sets of 15 side lunges (alternate sides)
with three sets of 20
dumbbell bicep curls to
shoulder press (
with palms up curl
dumbbells into your chest keeping your elbows close to your sides,
press dumbbells up, bring your arms back down, reverse curl and repeat).
No difference was found in anterior deltoid muscle activity between the seated and standing
dumbbell press, indicating that the
dumbbell shoulder press performed seated or standing produce superior muscle activity compared
with the barbell equivalents.